BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Workout “BOGO” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power Cleans 25 Double Unders (Score is Rounds + Reps) Optional Finisher Metcon (Time) FOR TIME 21-15-9-15-21 Barbell Curls (45/35) Barbell Wide-Grip Bent Over Row (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… 2 SETS 10 Push-Ups 10 Kip Swings 10 Single DB Front Squats 10 Single DB Ground to Overhead Workout “Thanksgiving Meal Time” (2 Rounds for reps) Thanksgiving Meal Time 1st Serving –> 20:00 to Complete** 200m Run 4 Devils Presses 50/35 6 Pull Ups 8 DB Squat Clean 50/35 10 HSPU or Hand Release Push Ups 12 Cal Cardio 14 V-Ups @ 20:00 Mark 2nd Serving –> 20:00 to Complete** 14 V-Ups 12 Cal Cardio 10 HSPU or Hand Release Push Ups 8 DB Squat Clean 50/35 6 Pull Ups 4 Devils Presses 50/35 1st Serving –> 20:00 to Complete** 200m Run ** Performed like 12 days of Christmas workout Example: 200m Run 4 Devils Press 200m Run 6 Pull UPs 4 Devils Press 200m Run 8 DB squat Cleans 6 Pull Ups 4 Devils Press 200m...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L) MIN 2 – :50 Row (EZ → Mod → Hard) Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (AMRAP – Reps) 15:00 AMRAP 20 Deadlifts 135/95* 30 V Ups 400m Run *add 20/10 each round (Score is Reps)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge. Following the warm-up, go into your teaching of the movements today. Strength Shoulder Press (1×4 / 1×4 / 1×4+) STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 10 Push Press (135/95)|(95/65) 20 Box Jumps (24/20) 200m Plate Run (45/25)|(25/15)* *Hold the plate any way during the run. (Score is Time) Cool Down Warm-up (No Measure) 1 Round 1:00 Flutter Kicks 1:00 V Ups...Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (Time) 2 SETS 15-12-9 Front Squat * Burpee Pull-Up ** -Rest 1:00 b/t Sets- *Rd 1= (115/75) *Rd 2= (135/95) ** RX+ = Rd 1 –> Bar Muscle Ups (Score is Time)Read more